The Fabulously Keto Podcast is a weekly podcast. Jackie Fletcher interviews a range of guests using real food, low carb, keto, carnivore ways of eating and fasting.
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Suzanne Alexander, M.Ed., is the co-author and editor of the highly acclaimed book, ‘The Ancestral Diet Revolution,’ along with Dr. Chris Knobbe, MD. She is a multi-award-winning educator with over 30 years of experience in the classroom and a highly accomplished ancestral health and nutrition researcher. Suzanne’s unwavering dedication to her research has taken her on daring, life-threatening expeditions across the globe, living with tribes and studying their diets and lifestyles. Her recent return from Tanzania, East Africa, where she lived with seven remote tribes, is a testament to her uncompromising dedication to discovering the most optimum food and lifestyles for humans.
Suzanne’s academic journey reveals her thirst for knowledge and commitment to personal growth. She earned her bachelor’s and master’s degrees in education from the State University of New York at Cortland. Additionally, she pursued her passion for opera at the Hartt School of Music at the University of Hartford in Connecticut, majoring in opera.
Suzanne’s quest for knowledge led her to further her graduate studies for many years, working toward her Ph.D. in Health and Nutrition.
Suzanne’s unique blend of academic achievements and experiences make her a well-rounded and respected figure in her field.
Suzanne’s life is a tapestry of unparalleled experiences. She was crowned Miss New York State in 1981, a Top Ten Finalist and Talent Winner at the 1982 Miss America Pageant, and a former opera singer and fashion model. Her dedication to education and research led her to transition into these fields, where she has made significant contributions. Suzanne was honoured to be the cover story for the ’55 Plus Magazine’ 2016 June/July issue, highlighting her achievements and commitment to her work. Suzanne, a single parent, is the proud mother of two beautiful daughters, Alexandra and Roxana, and grandmother to precious Claire. Her personal achievements and family life add depth to her professional profile, making her a relatable and inspiring figure.
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208: Heather Foley (ft Ben Hunt) – Keto Brain Health
Wednesday, September 4, 2024 • Duration 01:03:40
Heather Foley
Having suffered multiple concussions (traumatic brain injuries) and PTSD over a 20 year period, as well as living with Ehlers Danlos syndrome, Heather Foley discovered the ketogenic diet in 2010. It had massive benefits on both her mental and physical health, delivering a new level of emotional stability as well as relief from chronic pain.
As a professional physiotherapist and holistic practitioner, Heather now spends her time studying and researching the ketogenic diet for mental health, in order to both empathise and support others on their journeys.
Heather and her partner Ben Hunt are hosting the very first Keto Brain Health Conference, which will be held in Manchester in October 2024.
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199: Dr Steve James – From Clinical Insight to Personal Wellness
Episode 199
Wednesday, July 3, 2024 • Duration 01:28:16
Dr Steve James
Dr Steve James became internationally known during the COVID pandemic for his advocacy of personal choice regarding vaccination. His unwillingness to compromise with mandates meant that he was at the forefront of legal challenges to the government and seen as a key figure in protecting the jobs of tens of thousands of NHS staff who were going to be fired.
He also saw that nearly all the patients in intensive care with COVID had poor metabolic health, and like those that used to be on his operating table in cardiac theatres, could have avoided admission.
As an NHS Consultant with 25 years of experience he has specialised in a range of areas including critical care, high-risk and cardiac anaesthesia, exercise testing, fatigue and breathlessness. He has additional training in psychotherapy, exercise physiology, nutrition, breathwork, meditation and sleep medicine, which give him a unique mix of skills with which to deliver care.
Dr James now runs programs for people who want to improve their health using a 360 degree and proactive approach to health. His focus is on creating optimal metabolic health as the key step to preventing chronic disease.
“Most people don’t know they have the option to feel and look significantly better as well as gain 10 or 20 more years of high-quality life. This will allow them to avoid the typical decline and maintain their independence. It’s time we let them know how.” – Dr Steve James
Do some personal work – your mindset determines so much in health.
Take responsibility for yourself.
Bear in mind our biological history – our ancestral history.
If it comes in a packet, if there’s an advert for it, it’s probably not good for you.
Resources Mentioned
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111: Ella and Mark Brereton – Keto Fitness Club
Episode 111
Wednesday, October 26, 2022 • Duration 01:43:24
Mark and Ella Brereton
Mark & Ella from Keto Fitness Club believe that once you have the right information with easy-to-follow recipes, using ingredients found in UK stores, a low carb / keto lifestyle doesn’t require hours in the kitchen. It’s just delicious food providing your body with the nutrition it needs.
Keto Fitness Club is a community rooted in positivity and support, celebrating the highs and embracing the lows.
Ella’s Top Tips
Keep it simple.
Make plans and be prepared.
Lift weights.
Mark’s Top Tips
Be part of a community.
Give yourself a year and don’t use body weight as a metric.
“I don’t know whether he took pity on me or he just fancied a challenge.” – Mark Brereton
Connect with Mark and Ella on social media
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110: Olly Leicester – Social Prescribing
Episode 110
Wednesday, October 19, 2022 • Duration 56:20
Olly Leicester
I’m a health coach, specialising in lower carb solutions for metabolic health. I work full-time for the NHS doing health coaching and social prescribing, with some occasional one to one clients
Olly’s Top Tips
Planing and research – be organised.
Cook – you are in control of what you eat if you are cooking your own food.
Spend more time outdoors.
At the end of the summer pick blackberries, it is mindful and they are free.
“When I came back after Poland, Nepal and India I realised being in the UK everyone looked sick and overstimulated.”
“I didn’t listen or watch the news for 12 months and that’s so refreshing.”
“The news is junk food for your mind.”
“It was realising how powerful and how capable your body and mind are. We can we can do these things if we kind of get the right training and the right mindset.”
“It’s a medicine if you like, stress relieving and energy boosting.”
“It is definitely possible to eat really well on a budget.”
“It is about the hope that these things can be resolved one meal at a time.”
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109: Laura Rupsis – Strong Is Beautiful
Episode 109
Wednesday, October 12, 2022 • Duration 01:22:15
Laura Rupsis
As a working mother of 4 children, Laura understands the demands of today’s busy lifestyle and the detrimental impact that the dietary and lifestyle choices so many of us make in the interest of convenience can have. After spending over 20 years in the financial industry and about 5 years of hard work and planning, Laura was able to leave that world behind to pursue her passion for ancestral health and fitness.
Laura earned her first nutrition/health coach certification through the Institute for Integrative Nutrition in 2012 after suffering severe health issues that were only alleviated through diet and lifestyle changes, rather than conventional medical interventions. She then aligned herself with the Primal Health Coach Institute in 2013 to coach others through long term lifestyle change using the ancestral health model that has helped her maintain her health and optimal weight effortlessly.
Laura also became a CrossFit affiliate owner and trainer in 2013 and has been using Primal Health Coaching since the gym opened as a way to add more value, differentiate her box from all the others and to add additional sources of revenue. She is committed to coaching others into a healthy, real food, holistic lifestyle that best suits the unique metabolic and lifestyle needs of each individual.
Laura joined the Primal Health Coach Institute as a team member in 2016 as The Director of Admissions. She is also a faculty member and coach supporting, guiding and educating new Primal Health Coaches.
In 2020 Laura and her family moved to Florida where she continues to coach and is rebuilding her private practice while also supporting others who want to build a career out of their passion for health and fitness with the Primal Health Coach Institute.
Laura’s Certifications Include: CF Level 1, MovNat Level 1, Certified Primal Health Coach, IIN Certified Holistic Health Coach, NASM Certified Personal Trainer and NASM Women’s Fitness Specialist.
Laura’s Top Tips
Be very clear as to what you want but also why you want it – dig deep.
Satiety first – build a meal that keeps you full for as long as possible.
Resources Mentioned
Quotes by Laura Rupsis
108: Julia Tulipan – Leading The German Keto Charge
Episode 108
Wednesday, October 5, 2022 • Duration 01:05:36
Julia Tulipan
Mag. Julia Tulipan is a biologist and nutritional scientist, blogger, author, speaker, entrepreneur and science nerd.
During her late 20s she experienced severe health issues like back pain, depression, weight gain and sleep problems, despite doing everything by the book. When Julia turned 30, she had reached a new low. That was the turning point in her health journey. This time she decided to dig deeper into the original science. This led her to question the general dietary guidelines and, on the path, to reclaim her health.
During the last eight years Julia fought her way back and says about herself, that she is now the healthiest she has ever been. As a coach, she now helps others on their path to health and wellbeing. She supports high performing individuals in reaching their potential. She built one of the most popular German blogs about the low-carb and keto lifestyle.
Together with her dear colleague Daniela Pfeifer and LCHF-Germany, they created the first certified KetoCoach training program.
Besides her entrepreneurial endeavours, she is a scientist by heart.
Nina Teicholz, a science journalist, is author of the New York Times bestseller, The Big Fat Surprise, which upended the conventional wisdom on dietary fat–especially saturated fat—and spurred a new conversation about whether these fats in fact cause heart disease.
Nina is also the founder of the Nutrition Coalition, a non-profit working to ensure that nutrition policies are transparent, evidence-based—work for which she’s been asked to testify before the U.S. Department of Agriculture and the Canadian Senate.
Nina is a graduate of Stanford and Oxford Universities and previously served as associate director of the Center for Globalization and Sustainable Development at Columbia University.
Nina lives in New York City with her husband and two sons.
If you are looking at a study and it says “linked to” or “maybe connected to” that is a headline or study to just turn the page and move on.
There is a lot of discussion from doctors about higher protein, in a low carb diet with combined with high intensity interval training (HIIT) and/or weight lifting.
Wearing a constant glucose monitor (CGM) is one of the most illuminating ways to understand how your body responds to carbohydrates.
“How we could have lived so long with this giant mass of misinformation.”
“How did they become so settled, how can it be that they are wrong or mostly wrong because there are so many checks in place in science. How is it that nobody stood up and stopped this massive flood of misinformation along the way.”
Connect with Nina Teicholz on social media
106: Dr Campbell Murdoch – The Most Positive Impact On The World Per Unit Energy
Episode 106
Wednesday, September 21, 2022 • Duration 01:19:44
Dr Campbell Murdoch
Dr Campbell Murdoch is a GP with a special interest in metabolic health. He works in an NHS practice in Somerset.
He is a co-founder of Preventative Healthcare Group, a UK company focused on providing reliable, accessible, and useful services to improve metabolic health and related conditions.
Dr Campbell’s Top Tips
Know why you want to go low carb/keto and make it emotional and meaningful.
Know what you are going to do and what resources you are going to use.
“I started wondering what difference I was making.”
“Patients are amazing, the they, there’s nothing better than real humans, to remind you of what works, what doesn’t work, what to worry about what not to worry about.”
“For me, one of my kind of driving forces is how can I have the most positive impact on the world per unit energy, whilst I’m on this earth.”
“My belief is there is always room for improvement.”
“I’ve yet to meet to a person who says “I want to be unhealthy”.”
“Insulin resistance plus mental health are probably the two reasons the healthcare system is overwhelmed.”
“Those regular peaks (in blood sugar) will be associated in poorer health.”
“A doctor’s job is really to diagnose when things are going wrong and not understood.”
“I understand insulin resistance and metabolic health, to me it is incredibly obvious and incredibly straightforward. If you understood that you realise pretty much every modern disease is linked to it.”
Connect with Dr Campbell Murdoch on social media
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105: Dr Jen Unwin and Heidi Giaever – Collaborating for Better Health
Episode 105
Wednesday, September 14, 2022 • Duration 01:35:13
Dr Jen Unwin and Heidi Giaever
Dr Jen Unwin
Dr Jen Unwin is a chartered clinical and health psychologist. She worked for over 30 years in the NHS and now spends her time researching, campaigning and writing about sugar addiction. She is a founding member of the Public Health Collaboration, a UK charity campaigning for better public health advice. Her and her husband Dr David Unwin, a GP have been helping the patients in his practice adopt low carb diets to reverse their diabetes. This work has resulted in several published papers and numerous conference and media appearances. She has recently published a book called ‘Fork in the Road’ which is a guide for people with sugar/carb addiction. All profits are for the PHC.
Heidi Giaever
Heidi comes from Norway and spent part of my childhood in East Africa. With her original degree (Salford University, UK) in Chemical Engineering she spent most of her career in international business development. She retrained in Nutrition and Lifestyle Medicine following a personal health scare in her early 40s. She underwent extensive tests for early onset dementia, following a prolonged period of increasing memory and concentration problems with a direct impact on her work capacity and performance resulting in plummeting self-confidence.
Years later, she met Dr Jen Unwin and Food Addiction Specialist Bitten Jonsson. She and Jen trained with Bitten. She then understood that her problem was food addiction. It wasn’t from poor nutrition as a child, but from an unchecked desire and exposure to sugar. She learnt to bake as a child, learnt to love the whipped sugar and butter bases for cakes and biscuits. This exposed her brain and body to ever increasing amounts of sugar without visible effects on her weight. Now she is a food addict in remission, focusing on “Life With and Beyond the Food”.
She and her husband moved to the UK almost 9 years ago and she started voluntary work in the most deprived areas of Crawley, West Sussex. She worked with nutrition in community centres and preschools focusing on building awareness of the dangers of hidden sugars and the value of feeding children real foods. Since then, most of her work has been with mature adults, running diabetes reversal programmes for GP surgeries in Sussex and with private clients wanting help with weight, metabolic challenges and Food Addiction.
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“I was struggling for energy, I was constantly grazing.” – Mark Brereton
“You are talking about meal planning for people who are in hospital because they are ill and you’re effectively feeding them huge volumes of carbs and sugar.” – Mark Brereton
“Have you ever thought that you’ve got a problem with carbs? And it just hit me like a brick.” – Mark Brereton
“I had lots of issues with food in terms of restriction, which probably stemmed from health and fitness class in year eight, year nine when they got us to calorie count.” – Ella Brereton
“We are constantly encouraging people to do any form of resistance, weight bearing exercise.” – Mark Brereton
“You are not going to get bulky by lifting once or twice a week.” – Mark Brereton
“I know what makes me feel good and what doesn’t.” – Ella Brereton
“You eat convenience food every day of your life, you can see the issues that it causes.” – Mark Brereton
“I couldn’t get off the sofa, I couldn’t go more than three or four hours without having a nap.” – Mark Brereton
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“I had to be convinced by the evidence first and that took me a while.”
“It is not easy to be a questioner, somebody who is challenging the quite conventional wisdom all around them, all the time. That is not a comfortable place to be.”
“How is it possible that I could be right and all these experts be wrong?”
“The guidelines are their vehicle for ensuring their products are sold and consumed and they truly own this space.”
“So many people are sick and suffering. They are not getting good advice. Then they are being blamed for failing at the bad advice.”
“It is the role of science to have respectful disagreement.”
“In the US, $800 billion in feeding programs all depend on the guidelines.”
“I don’t seen any nutrition journalist who is doing what journalists in every other area of enquiry do which is to follow the money.”
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Heidi now works closely with Jen on initiatives to bring formal recognition of this disorder and to contribute to the lack of clinical evidence of recovery and support programmes that can help sufferers. One such initiative is their Food Addiction Recovery Clinical Study, FARCS, where, together with Dr Jen Unwin and other colleagues in Sweden and North America, they offer group-consultation based programmes and they hope to achieve statistical significance so that that they can contribute valuable data to the current lack of clinical evidence in this field.
Another main focus for her nutrition and lifestyle work has resulted in the Collaboration for Kids (CFK) project, which she leads under the umbrella of the Public Health Collaboration.
If you are a food addict the treatment is abstinence. You have work out which are your drug foods and exclude them.
Not just what you eat but how you eat, what are the addictive behaviours?
Eat foods that nourish your body and brain without being restrictive.
Analyse – take the time to look and analyse what is going on with you.
Beyond the food – you need to fill your life with living not just food.
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